Nine nutrients for your summer diet

Vitamin A has an antioxidant action that fights free radicals and eliminates toxins from the body. It strengthens the skin, stimulates the natural renewal of cells. According to the University of California, San Diego, vitamin A helps maintain healthy skin, teeth, skeletal and soft tissue, and mucus membranes.

 

 

Where can I find it?

You can find it in Eggs and dairy products, yellow-orange fruits, Red palm oil, and vegetables such as spinach, tomatoes, carrots, peppers, and apricots.

1. Vitamin C

Vitamin C also has an antioxidant property like vitamin A. It helps protect cells from free-radical damage, boosts our immune system, and is essential in creating collagen, which can help you keep your skin looking young by giving tone and elasticity to the skin, according to the Office of Dietary Supplements. Ultraviolet rays and air pollution— two constants of outdoor activity in the summer — are familiar sources of free radicals.

 

Where can I find it?

You can find it in: Oranges, grapefruits, lemons, tomatoes, Watermelon, raspberries, melons, strawberries, cherries, currants.

 

 

3.Vitamin D

Vitamin D plays a vital role in skin protection and refreshments. In its active form, vitamin D helps in the growth of skin cells and repair. It enhances the skin's immune system and contributes to destroying free radicals that can cause premature aging. According to Mayo Clinic, adults should get at least the RDA of 600 IU (10 micrograms) per day. However, 1,000 to 2,000 IU per day of vitamin D is generally safe, and it'll help people achieve an adequate blood level of vitamin D and may have additional health benefits.

 

 

Where can I find it?

You can find it in: Sunlight; it doesn't mean laying out in the sun or using a tanning bed. Several food sources are rich in the nutrient you can consume as an alternative. Like "Egg yolk, certain fishes (salmon, sardines, tuna).

 

 

4.Vitamin E

Vitamin E additionally has an antioxidant property. It improves skin hydration and keeps it elastic. Counteracts the harmful activity of free radicals during exposure to ultraviolet rays, preventing wrinkles and sunspots. According to NCBI, Vitamin E is a fat-soluble antioxidant and has been in use for more than five decades in dermatology. It is an essential ingredient in various cosmetic products. It protects the skin from different harmful effects due to solar radiation by removing free radicals from our bodies.

 

 

Where can I find it?

You can find it in: Wheat germ, olive, corn, and sunflower oils, walnuts and almonds, cod liver, Peanuts, peanut butter, Avocado, Beet greens, collard greens, spinach, Pumpkin, Red bell pepper, Mango.

 

 

5.Zinc

Zinc promotes skin integrity, protects against free radicals, and contributes to the formation of collagen. Collagen is a protein naturally produced within the body, is also a famous supplement and beauty product element that can improve the health of your skin. It can also fight acne, a common skin condition. Acne is a result of the overproduction of sebum; the overproduction of sebum leads to inflammation. According to NDTV, zinc is an essential nutrient for our body and can help in fighting against acne by decreasing oil overproduction. It also reduces the chances of bacterial infections and inflammation.

 

 

Where do I find it?

You can find it in: Yogurt, cheeses, legumes, oily fruits, vegetables such as carrots, celery, and spinach. Not only! If you are by the sea, take the opportunity to taste octopus, cuttlefish, and oysters, which are excellent sources of this microelement.

 

 

6.Omega 3

Omega-3 fatty acids are essential nutrients that can regulate the skin's oil production, enhance balanced hydration, and minimize signs of growing old. Omega-3 also can protect your skin from the sun's rays and stimulate the formation of collagen and elastin, making the skin firmer and shinier.

 

 

Where can I find it?

You can find them in:

• Fish and other seafood (ex: cold-water fatty fish, like salmon, mackerel, herring, tuna, and sardines)

• Nuts and seeds (such as flaxseed, chia seeds, and walnuts)

• Plant oils (like flaxseed oil, soybean oil, and canola oil)

 

 

7.Copper and selenium

Copper and selenium are essential minerals for diet. Copper and selenium fight free radicals: copper also contributes to the formation of elastin.

Where can I find them?

You can find them in:

• copper: shellfish, nuts, beans, wheat germ, and whole grains.

• selenium: nuts, garlic, broccoli and cabbage, cucumbers, white meat, fish (tuna, sardines, shellfish), whole grains.

 

 

8.Cucumber:

Cucumbers are packed with many nutrients like vitamin K, vitamin B, vitamin C, and minerals: copper, phosphorus, potassium, and magnesium. Also, Cucumbers are mostly water, so they hydrate and freshen the body and skin.

 

 

9.Coconut Water:

Coconut Water supports youthful and soft skin. It contains 94% water and very little fat also, and it's loaded with several essential nutrients, including minerals like Carbs, Fibre, Protein, Vitamin C, Magnesium, Manganese, Potassium, Sodium, Calcium. Read more about coconut water benefits.